2014

Beginner Guide to Muscle Building: Training, Diet and Recovery

Beginner Guide to Muscle Building: Training, Diet and Recovery
In this beginner guide to muscle-building , you will learn everything you need to know about muscle-building – the science behind it and actionable tips in applying them. Understanding them is 10x more effective than blindly following workout routines, as you will then be able to adapt anything to best suit your body.

Only Bad Workout is the one that didnt happen

Muscle building is a simple function of three variables – training, diet and recovery.

Now, let’s take a deep dive into each section.

Muscle Building 101: Training, Diet and Recovery


Part 1: "Training" - The  Science behind Muscle Growth


Muscle growth is achieved by causing micro tears to your muscles, which are then repaired and enlarged to protect your body from future stress. This process is also called hypertrophy and two types of hypertrophy exist: sarcomere hypertrophy and sarcoplasmic hypertrophy.

a) Sarcomere hypertrophy


A muscle fiber consists of both myofibrils and sarcomeres. When you start lifting weights and introducing tears to your muscle fibers, this activates satellite cells outside your muscle fibers to fuse with them. This increases the size of myofibrils, thus allowing your muscle fibers to synthesize more protein and create more contractile protein. This is what gives you strength.

b) Sarcoplasmic hypertrophy


Sarcoplasmic hypertrophy on the other hand doesn’t create more contractile protein. Rather, it increases the non-contractile part of your muscles such as glycogen and mitochondria. This provides more energy for the contractile part of your muscle.

Now you must be thinking, sarcomere hypertrophy sounds like what  power-lifters  do to increase strength, while sarcoplasmic hypertrophy sounds like what weight lifters do to increase size.

Yes and no.
Yes, for those seeking a pure increase in strength, focusing on sarcomere hypertrophy, or fewer reps (1-5) and heavier weights is the way to go. For those seeking a moderate increase in strength with moderate increase in size, sarcoplasmic hypertrophy, or moderate sets (8-12) with moderate/heavy weights is the way to go. As for a very high amount of reps (>15), they are only useful for building muscular endurance.

However, it must be noted that you cannot hope to achieve just one form of hypertrophy without the other. It’s biologically impossible. Both sets of hypertrophy occur when you work out, though the extent of which would be different dependent on your rep and weight range.

Lifting it old school1.2 The Principles of Muscle Building


Now that you understand the theory behind muscle growth, there are three principles I would like to share from my experience to help you maximize muscular hypertrophy.

a) Progressive Overload


No progressive overload, no growth, as simple as that. This is the most important principle underlying any workout you embark on. This is because only by placing ever-increasing demand on our body can it grow and adapt. There are a few ways to progressive overload, such as

  • Adding more weight

  • Doing more reps/sets

  • Decreasing your rest period

  • Making the exercise more difficult


b) Proper Form and Technique


No matter how hard you work out or how religiously you turn up at the gym, you will get nowhere without the proper form and technique. Also, you need to understand which parts and how you are hitting your muscles with the various exercises. I find that it helps with mind-muscle connection (I can really feel my muscles), though I do not know if there’s any scientific basis behind this.

Well, it could be more of a placebo effect but it works for me.

Anyway, proper form and technique will not only  maximize  your muscle gains, it will also cut your chances of injury. Trust me, injuries suck, a minor one can set you back 2-3 weeks and weeks of gains that you made would be lost.

c) Time under Tension


This is another  favorite  of my mine to expound on. Time under tension pretty much means how long you put your muscles under tension. An easy way to spot gym noobs is how fast they do their sets. They rush through their sets and do not maximize their muscle gains. This is because they do not hit all the muscle fibers which can only be hit in certain phases (concentric, eccentric, isometric).

Different tempo/speed can be engaged, though a good rule of thumb is to keep time under tension to at least 30-45 seconds. In other words, do at a controlled and steady speed, unless you have other athletic goals.

Although I recommend keeping a longer time under tension, it is crucial to keep your workouts short and intense (around 45 minutes). This is because anabolic hormones (those that help in muscle-building) peak around the 27-minute mark. When the levels of these hormones start dropping, levels of catabolic hormones (muscle destroying) hormones begin to rise.

A short and intense workout also exhausts you and overloads your central nervous system. This is useful in spurring the release of more anabolic hormones such as testosterone and growth hormones.

On the next page, we discuss "1.3 Workout Principles"

1.3 Workout Principles


Do What Others Wont to achieve what others dont

For beginners, full-body workouts and compound exercises are recommended 2-3 times a week.

Why?

This is because full-body workouts with compound exercises give you more bang for your buck – you use more muscles, lift more weight and the room for progressive overload is much larger. For beginners, this is precisely what you need to get your muscle journey started, not isolated exercises that target small muscle groups.

Here are two sample workouts you can use:


[box type="info" align="aligncenter" ]

Workout A

  • Squat (quads dominant)

  • Bench press (horizontal push)

  • Bent over barbell rows (horizontal pull)


Workout B

  • Deadlift (hip/ham dominant)

  • Military press (vertical push)

  • Pull-ups (vertical pull)


Simply alternate these two workouts with at least one day of rest in between. An example:

Week 1: A, B, A

Week 2: B, A, B

Start with 5 sets of 5 reps. This is to help you build strength and a solid foundation for progressive overloading in the future.

After 4-8 weeks, depending on how fast your body adapts/if you meet a plateau, switch it up and do 3 sets of 8 – 10 reps for a focus on muscle size.

If you have noticed, each workout ensures that you use different movement patterns. This is something not many beginners know, but is essential in training your body holistically and preventing potential imbalances. Should you wish to use alternate exercises, do make sure that your workouts cover every movement pattern.[/box]

Finally, using free weights is ideal, though machines are still very capable alternatives, especially Functional Trainers. Using free weights is better as this uses natural movement, engages more muscles, and builds functional strength.

[caption id="attachment_17540" align="aligncenter" width="660"] Strength Foundations: Beginner Weight Training Program with Videos Click here to see instructional videos for each of the exercises contained within this workout plan.[/caption]

However, it is more difficult to grasp at first and may pose a higher risk of injury for beginners.

On the next page, we discuss "Part 2: Diet"

Part 2 - "Diet"


How Much Should I Eat2.1 How Much Should I Eat?


Counting calories is not as scary as it seems.

However, feel free to skip this step as the formula used to count calories may not work for everyone due to the way they were derived. Rather, simply adjust your food intake and see how your body reacts. If you do not see much growth, eat more and vice versa. This makes it extremely simple but what it requires is a real discipline to constantly adjust and change.

Now for those who would like to learn how to count calories, the first step to take is to calculate your basal metabolism rate (BMR). This is the number of calories you need if you never got out of bed.

There are three ways to calculate this:

a) Harris-Benedict Formula (only 90% accurate 60% of the time)



  • Men: 66 + [13.7 x weight (KG)] + [5 x height (cm)] – [6.76 x age (years)]

  • Women: 655 + [9.6 x weight (KG)] + [1.8 x height (cm)] – [4.7 x age (years)]


b) Mifflin-St Jeor (overestimates needs for overweight)



  • Men: [9.99 x weight (KG)] + [6.25 x height (cm)] – [4.92 x age (years)] + 5

  • Women: [9.99 x weight (KG)] + [6.25 x height (cm)] – [4.92 x age (years)] – 161


c) Katch-McArdle (most accurate for relatively lean)



  • 370 + (21.6 x LBM)

    • LBM = [weight (KG) x (100 – bodyfat %)]/100




After getting your BMR , the second step is to multiply it by your activity level (e.g. x 1.2 if you little exercise)

  • 1.2: a little exercise

  • 1.3: light exercise

  • 1.4: moderate exercise (exercise 2 to 3 times a week)

  • 1.5: moderately active (exercise 3 to 4 times a week)

  • 1.6: very active (exercise 4 to 5 times a week)

  • 1.7-1.8: extremely active (exercise 6 to 7 times a week)

  • 1.9-2.2: very heavy workouts (exercise twice per day)


The third step then is to increase this by 10% to 20% of this figure. This is because you can only gain muscles if you consume more calories than you burn.

2.2 What should I Eat?


[caption id="attachment_17427" align="aligncenter" width="600"] What is the Best Ratio Of Protein Carbs and Fat? What is the Best Ratio Of Protein Carbs and Fat?[/caption]

On the next page, we discuss "Macronutrients: Carbohydrates, Protein, and Fats"

There are three macro-nutrients we have to consume, namely

  1. Carbohydrates (1g = 4 calories)

  2. Protein (1g = 4 calories)

  3. Fats (1g = 9 calories)


1. Carbohydrates


[caption id="attachment_12769" align="alignright" width="331"]Hmmm, not all carbs are created equal.Photo Credit: Personal Training Red Deer (http://personaltrainingreddeer.com)[/caption]

Carbs are sugars that the body breaks down to create glucose, the primary source of energy for our body. In the past, carbs were categorized as simple or complex carbs, with simple carbs defined as fast and easy to digest and complex carbs otherwise.

Simple carbs are “bad” because being easily digested by our body, causes large spikes in blood sugar levels resulting in crashes and food cravings.

That categorization, however, is now passé. This is because some simple carbs do not have much of an effect on blood sugar levels!

Now, we differentiate between “good” and “bad” carbs with the Glycemic Load (GL) and the Glycemic Index (GI).

GI measures the impact of food on our blood sugar level, while GL takes into account the number of carbs in a portion of food together with how quickly it raises blood sugar level.

In short, GI is a subset of GL, and GL = GI x carbs/100. Using GI alone is misleading (e.g. fruits are high GI and low GL) and we should look at the GL of foods.

Go for low GL foods, such as fruits and vegetables, whole grains, nuts and seeds, brown rice, etc.

As someone who wants to gain muscles, carbs are extremely important. Here are some guidelines with regards to the number of carbs to consume:

  • 4.5 – 6.5g/KG (9.9 – 14.3g/lbs): moderately active

  • 6.5 – 8.5g/KG (14.3 – 18.7g/lbs): very active

  • >8.5g/KG (> 18.7g/lbs): if you partake in intense activities


2. Protein


Protein-How-Much-Do-I-eatProtein is also extremely important, as our body uses it to build muscles and to make sure our body functions well (amino acids are used to form enzymes; used to make neurochemicals for the nervous system which controls our muscles, etc)

Good sources of protein include eggs (choose omega 3 eggs), lean meat (turkey, chicken, sirloin), fish (salmon, tuna), nuts, beans, tofu, cheese, yogurt, milk, etc.

The controversial question with protein is how much is enough to build muscles?

To be honest, no one knows. However, we do have some guidelines which we can try to follow and adjust based on how our body reacts.

In the non-bodybuilding world,

  • American Dietetic Association recommends 0.79g of protein/KG (0.36g/lbs)

  • National Strength and Conditioning Association recommends 0.88-1.32g/KG (0.4-0.6g/lbs) for active people and 1.76g/KG (0.8g/lbs) for competitive athletes


In the bodybuilding world,

  • High bodyfat, light training: 1.6 – 2.2g/KG (0.75 – 1g/lbs)

  • Moderate bodyfat, moderate training: 2 – 2.6g/KG (0.9 – 1.2g/lbs)

  • Low body fat, heavy training: 2.2 – 3g/KG (1 – 1.35g/lbs)


I would recommend using the bodybuilding figures, as more protein does not hurt, while less protein will definitely affect your muscle gains negatively. But of course, do not go crazy over it! Moderation is key.

3. Fats


[caption id="attachment_15568" align="alignright" width="270"]good_fats_to_eatGood FATS[/caption]

A misunderstood character, the macro-nutrient “fat” is extremely important for a healthy body. Now, let’s differentiate between good fats and bad fats.
Good Fats:


  • Monounsaturated fat: improves cholesterol, helps control insulin and blood sugar

  • Polyunsaturated fat: improves cholesterol, essential because our body does not produce enough of it

    • Omega 3 fatty acid: protects against heart disease and other diseases

    • Omega 6 fatty acid: lowers LDL cholesterol




Bad Fats


  • Saturated fats: raises unhealthy LDL cholesterol

  • Trans fats: raises unhealthy LDL cholesterol and reduces healthy HDL cholesterol


Before we go ahead, I would like to point out that saturated fats might not be as unhealthy as we think. Recent studies have found that saturated fats had no effect on heart disease and the real culprit of heart disease is sugar!

Regardless, still, watch your intake of saturated fats and definitely cut out trans fats from your diet. Avoid products that use hydrogenated vegetable oils as well.

Sources of good fats include flax-seed oil, olive oil, avocado , nuts, and definitely fish (tuna, salmon).

Now, how much fat do you need?

  • High body fat: 1 – 2g/KG of lean bodyweight (0.4 – 1g/lbs)

  • Average/low body fat: 1 – 2g/KG of bodyweight (0.4 – 1g/lbs)


On the last page, we discuss "Part 3: Rest and Recovery"

Part 3: Rest and Recovery


#SleepStrong - I'm a sleep proFinally, this is the easiest part for muscle growth!

Besides the obvious resting and sleeping , take at least one full day off per week from all forms of exercise. Also, never work out more for more than two consecutive days, unless you are superman or a professional bodybuilder receiving help from “ special substances ”.

Finally, if you find yourself hitting a plateau after some time (typically 8 weeks), try a de-load week, which is a week where you lay off any weight training exercises. This will allow BOTH your muscles and central nervous system to recover and come back stronger.

Alternatively, there are tons of advanced training techniques you could use to break out of your plateau, check out the following link for a list of 18 techniques.

If you would like to use supplements, creatine has been proven to be a great supplement that will make you stronger and recover faster. You can safely ignore other supplements with fanciful names as they are mostly overblown marketing claims with questionable scientific studies backing them up.

So in conclusion, the muscle growth formula is simply understanding and training the right way, eating enough and correctly, and finally giving your body the rest it deserves.




wayne griffins headshotAuthor bio:


Wayne Griffins is an ex-skinny guy who went from 121lbs to 180lbs, and can now bench 300lbs and do 30 pull-ups. Currently a personal trainer, he helps skinny guys gain muscle mass and weight the right way, using the lessons he has gained over the past 8 years of experimenting with his body.

He shares all these years of lessons at Ectomorph Workout. You can also get access to more advanced training, workouts and nutrition tips by joining his free inner circle. (Visit on Facebook here )









 
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